There is strong scientific support for the effectiveness of Alexander Technique lessons in the treatment of chronic back pain, according to a research review published in the International Journal of Clinical Practice in 2012. The review included one well-designed, well-conducted clinical trial demonstrating that Alexander Technique lessons led to significant long-term reductions in back pain and incapacity caused by chronic back pain. These results were broadly supported by a smaller, earlier clinical trial testing the use of Alexander Technique lessons in the treatment of chronic back pain.
While adding turmeric as a spice to foods tastes good, it has to be eaten in pretty large quantities to get a medicinal effect, as our gut does not absorb it well. The maximum pain relief effects are usually found with supplements that contain curcumin optimized for absorption (such as curcumin phosphatidylcholine complex). I like Meriva by Thorne Research, typical dosage of 500-1000mg twice daily. Although curcumin is much safer than anti-inflammatory medications, it does have some mild blood-thinning effects, so make sure to ask your health care provider before starting supplementation.
I use Tiger Balm ($5; walmart.com). It's kind of the old-school stalwart in the game. With active ingredients of menthol and camphor it can provide some relief to muscle aches, and has been studied to improve blood flow, especially when used during massage." — Joe Holder, S10 Training and Nike running coach (Reboot Your Workout Routine with Holder's moves that tap into every muscle.)
Gentle stretches, walking, and periodically standing up at your desk can help stabilize your spine and prevent muscle imbalances. And despite how hard it is to imagine doing Downward-Facing Dog with a bad back, yoga can work in your favor, too. A 2013 review of studies found strong evidence it can help beat lower back pain. Any type works; one to consider is the restorative viniyoga style.
Back pain is one of the most common reasons why people visit a health care provider. The good news is that the pain often goes away on its own, and people usually recover in a week or two. Many people want to stay in bed when their back hurts. For many years, getting bed rest was the normal advice. But current studies recommend no bed rest at all and stress that staying in bed longer than 48 hours not only won’t help but it may, in fact, actually delay your recovery. Here’s why:
11. Aquamin – Derived from red seaweed, aquamin is a powerful pain reducer, too. In a study published in Nutrition Journal, of 70 volunteers, Aquamin users reduced arthritis pain by 20% in a month and had less stiffness than patients taking a placebo. Helping to diminish inflammation and helps to build bone, aquamin is rich in both calcium and magnesium, too.
This substance comes from edible hot peppers and helps to reduce a substance in the body that works to produce pain. Be careful with gels and creams that contain this substance, you must wash your hands after using, especially before touching sensitive areas of the body. Some people may also experience adverse reactions to this ingredient. When first using a gel or cream with capsaicin use just a small amount in a small area to see how you react to it.
Curcumin is the bioactive compound in turmeric that gives the herb its healing properties. It’s one of the safest anti-inflammatories you can take, and is an effective natural pain reliever too — even for severe pain. In fact, curcumin matches or outperforms ibuprofen, acetaminophen, and other over-the-counter painkillers without any side effects.[12]
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